Blog Archive

The day of CFP leaving the coaching team at Madlab School of Fitness has finally arrived.
It has been a hard few months knowing that this day will come. Many of us have watched Charlie grow as a coach and also as a person and everyone is so proud of the achievements he has made. 

For Charlie to finally make the decision to leave his position at MLSOF was not easy. I will never forget the day he walked into my office and we talked about it. I was so sad but also so proud of him. 

Charlie, we wish you nothing but the best for your future. MLSOF will always be your home and no0ne could ever replace you and the legacy you built in this place. Charlie, you truly are one of the pillars that keeps this community thriving!

Even though he won’t be coaching, Charlie will still be working with his Youth Warriors and attending classes as a client so you all will still see his face around. 

So come out for his last class coaching today (Friday) at 4pm and give him some hugs, CFP gives the best hugs!!
Lets give CFP the send off that he deserves!

Charlie we love you! 

Good Luck!!! Here is a little video to celebrate Charlie F*&King Palmer 

Dashie 

W/U: Coach’s Choice

W/O: Murph

1 Mile Run
100 PullUps
200 Push Ups
300 Squats
1 Mile Run 

Saturday’s W/U: Coach’s Choice 

Saturday’s Skill: 
1+1, 1+1, 1+1 Hang Power Snatch + Power Snatch   

Saturday’s W/O:

18 Hang Power Snatch (115/75lbs)

60sec Rest*

320m Run

60sec Rest

18 Power Snatch (115/75lbs)

60sec Rest

320m Run

60sec Rest

18 Hang Power Clean (115/75lbs)

60sec Rest

320m Run

60sec Rest

18 Power Clean (115/75lbs)

60sec Rest

320m Run

Subtract 7 min from your time for your Leaderboard score.

*note: forced rest is included in this workout to keep the pace of the runs high.  No jogging here. 

As of November 1st we are going to be changing our class schedule.
The main change is that we are combining the 7pm & 8pm classes to a 7.30pm class Monday, Tuesday, Thursday.
These new hours will start next week.

W/U: Coach’s Choice 

 Skill:

A1. 1.1.1 Snatch Deadlift 3 sets

A2. 60sec Wt Plank Hold 3 sets 

 W/O:

400m Row (100%), Rest, 400m Row (100%)

Total row time for leaderboard

Heat 1 Rows @ 0:00 + 10:00

Heat 2 (if needed) @ 3:00 + 13:00

Heat 3 (if needed)  @ 6:00 + 16:00

Have you been chasing a muscle-up for a while? You watch others do them and your envy grows?

The “All I Want for Christmas is a Muscle-up” program could be right for you.

What we’re looking for are people who have the required strength: You can do a couple strict pull-ups, some ring dips, and you’re able to do a few kipping chest-to-bar pull-ups.

BUT, even if you’re not that far along in your strength development, you can join the program. We’ll put you on the Muscle up before Easter, or Muscle up before Summer program instead.

Also, if you have done a muscle-up here and there in your life, but you lack consistency and your kip and transition kind of suck, then this program will also help you, well, get better!

If you’re from another affiliate, feel free to sign-up, as well!

You’ll discover that by honing in your kip and developing a thorough intellectual and physical understanding of the transition, the muscle-up will come easier than you expected. Although when I compare myself to the elite CrossFit athletes out there, my muscle-up is still a weakness, BUT last year, through doing a ton of the drills we’re going to be working on in this program, I made HUGE ASS gains with my muscle-up, and it continues to improve today, almost every day.

The kinds of things we’ll be working on:

-Lat Activation
-Scapular Stability (you have to take care of your shoulders if you’re going to be logging muscle-ups in volume)
-Strict Pulling work (strict pull-ups, negatives, partner assist muscle-ups)
-Strict Pushing work (ring dips, negatives)
-Kipping Drills (beat swings, hips to bar, hips to rings)
-Transition Drills (seated muscle-ups, GH transitions, feet on box transitions, harness drills)
-Partner Assist Muscle-ups
-False Grip work
-Elbow Care

DETAILS:

Sundays (November 9th, 16th, 23rd, 30th and December 7th, 14th, 19th) – EMAIL me (eunice@madlab.ca) your preferred time between 9 am and 5 pm, or if you have no preference. We’ll either run one time, or both, depending on demand.

** You’ll also get homework to do each week (no more than 30 minutes of homework on top of the one hour session on Sundays)

Price: $210

But the achievement is, of course, Priceless: A Mother F*** Muscle-up, Bitches!

Spots are limited, so sign-up today.

Wednesday

W/U:

Coach’s Choice 

Skill:

A1. 3-5 Pullups w/ a 3 breath hold at the top, 5 sets

A2. 45 sec HandStand Hold (free standing if possible) , 5 Sets

A3. 3-5 Ring V Outs**, 5 sets

*use band if needed.  

**Just like an Ab Roller, except arms go out in a V and not straight ahead.

W/O:

50 Db/Kb Power Snatch (55/35lbs)*

50 T2B (or toes through rings)

Mix and Match

*Scale as needed

I’ve been taking baths for a couple weeks now. They were lost for me sometime ago (mainly due to how small the average tub is). Men love shelling out comments that feminize the tub or excuse it as soaking in your own filth. Lighting a tabacco sandalwood candle and having it late morning seems to man it up enough for me. I mainly take them for mental recovery and pre-carpe diem. Evening baths can be great for that glass of wine and some girl gossip on the cordless; however, I’d rather be calm and limber before my daily schedule takes heed. 

I have my reasons.

Here are some:

Covering yourself in hot water — “systemic” heating — can do something for muscles that no hot pack can ever do. As good as a nice hot pack can feel, the effect is a minor, local, neurological effect — warm skin relaxes the muscles underneath it. That’s a nice effect, but it’s limited. A hot bath also has this effect, but it goes much deeper: it can actually increase the temperature of the muscle itself via deep heating.

Make your mobility work easier. Think of this like limbering up before you limber up. You could soak in the tub for a little bit before doing your evening mobilizations; you’ll be a lot more supple, and you’ll probably clear the way for the real target areas to present themselves. Better yet, throw a couple lacrosse balls in the tub for some hydro-rolling.

Super hot baths get your nervous system revved up. It can be a little too much in the evening and prevent you from sleeping. Make sure you regulate a temperature best for the desired effect: relaxation not illusion of relaxation. It’s one thing to adjust to the temperature, but you shouldn’t have to adjust to burning. This can be liquid psychotherapy, and relaxation is key to well balanced psych. 

Clarity. Thinking requires a lot of energy. Thinking can make you look old. That 15-20 minutes is all me. I can allow my thoughts to wander with no intention.

Other kickers:

Your skin will thank you.
You’ll finally have some time alone.
It’s cheap.

Bath or nah?

Chesty

Tuesday Lesson Plan

W/U:

Coach’s Choice

Str:

A1. Sub Maximal Altitude Drops* – 1/2 Squat, 4 reps, 2 sets

A2. Sub Maximal Altitude Drops* – Lunge, 4 reps, 2 sets

*Start on tippie toes and drop as fast as possible, stopping as quickly as possible at the desired hight. Shake legs out between each rep. Take a little time between each set.

Maximal speed and stopping on a dime are what we are after here.

B. Warm Up with some split squats, then do Jumping Split Squats 3/3 reps, 3 sets.

Use some light dumbbells if your landing mechanics are sound.

C. Speed Squats – 5 Squats @ 50% of 1 RM as fast as possible. Take approx 2-2.5min rest between sets for 25 minutes.

Each rack will use a stopwatch or iphone to time each set.

An athlete’s first set should take less than 7 sec.

If the first set does take longer than 7 sec, reduce the amount of weight on the bar.

Your goal should be to get between 6 and 10 sets in before hitting critical drop off (where 5 reps ends up taking 1+ second longer than the first set).

If you reach critical drop off before the time expires, move on and work on a weakness. 

Doing the Whole Life Challenge I have seen some awesome posts on their blog. I really enjoyed this one and thought I would share with you all and I want you to think about how you can use mastery in your training at Madlab School of Fitness. 

“You may think you wish you could master something in a moment. You might decide one day you want to learn to play the guitar. You think you’d love to jam along perfectly with all your favorites from the first moment. But true love of a thing doesn’t come from having mastery of it. It comes from gaining mastery of it”.

Ask Eunice how she ‘Mastered’ her Snatch and finally hit a PB after a year or so……..she went back to the basics, learned them, mastered them and BOOM a PB came alive!!!!! 

Post below what you want to master and lets see how we can help

Take a read: http://www.wholelifechallenge.com/one-mistake-another/

Dashie

W/U: Coach’s Choice   

W/O:

From Crossfit Invictus

In teams of 2, 1 player ‘working’ @ a time

100 Burpees

100 Ground to Overhead (75/55lbs)

100 Box Jump overs

Non working player must ‘rest’ a in designated position while their partner is performing a specific movement

Burpees->Barbell Overhead

Ground to Overhead->Hang from Pullup bar

Box Jumpovers->Plank from Elbows